Swordfish, baked or broiled, fat added in cooking
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 oz, with bone, raw (yield after cooking, bone removed) (15 g)
31.4 calories, 16.2 from fat
 
Carbs
0 g
 
Proteins
3.6 g
 
Fat
1.8 g
 
Sat. Fat
0.4 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (22.8%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process), Vitamin B6 (helps cure depression), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Swordfish, baked or broiled, fat added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (48% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(22.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
7%
Protein
0%
Carbs
0%
Fiber
3%
Fat
2%
Saturated Fat
4%
Cholesterol
3%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Swordfish, baked or broiled, fat added in cooking

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 31.4 cal
Calories from Fat 16.2 cal
% Daily Value
Total Fat 1.8 g 2.7%
Saturated Fat 0.4 g 1.8%
Cholesterol 12.2 mg 4.1%
Sodium 65.7 mg 2.7%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 3.6 g 7.2%
 
Vitamins
Vitamin A 18.5 IU 0.4%
Vitamin B6 0.1 mg 4.5%
Vitamin B12 0.3 mcg 4.4%
Vitamin C 0.1 mg 0.1%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.6 mcg 0.8%
 
Minerals
Calcium (Ca) 0.9 mg 0.2%
Copper (Cu) 0 mg 0.4%
Iron (Fe) 0.1 mg 0.4%
Magnesium (Mg) 5.4 mg 1.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 77 mg 2.2%
Phosphorus (P) 46.8 mg 4.7%
Selenium (Se) 10.5 mcg 15%
Zinc (Zn) 0.1 mg 0.8%